Performance Measurements
These performance measurements are estimates that can help you track and understand your training activities and race performances. The measurements require a few activities using wrist-based heart rate or a compatible chest heart rate monitor. Cycling performance measurements require a heart rate monitor and a power meter.
These estimates are provided and supported by Firstbeat Analytics. For more information, go to Garmin.com/performance-data/running.
NOTE: The estimates may seem inaccurate at first. The watch requires you to complete a few activities to learn about your performance.
VO2 max.: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance (About VO2 Max. Estimates).
Predicted race times: The watch uses the VO2 max. estimate and your training history to provide a target race time based on your current state of fitness (Viewing Your Predicted Race Times).
HRV status: The watch analyzes your wrist heart rate readings while you are sleeping to determine your heart rate variability (HRV) status based on your personal, long-term HRV averages (Heart Rate Variability Status).
VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. In simple terms, VO2 max. is an indication of cardiovascular strength and should increase as your level of fitness improves. The Instinct E watch requires wrist-based heart rate or a compatible chest heart rate monitor to display your VO2 max. estimate. The watch has separate VO2 max. estimates for running and cycling. You must run either outside with GPS or ride with a compatible power meter at a moderate level of intensity for several minutes to get an accurate VO2 max. estimate.
On the watch, your VO2 max. estimate appears as a number and description. On your Garmin Connect account, you can view additional details about your VO2 max. estimate.
VO2 max. data is provided by Firstbeat Analytics. VO2 max. analysis is provided with permission from The Cooper Institute®. For more information, see the appendix (VO2 Max. Standard Ratings), and go to www.CooperInstitute.org.
Getting Your VO2 Max. Estimate for Running
This feature requires wrist-based heart rate or a compatible chest heart rate monitor. If you are using a chest heart rate monitor, you must put it on and pair it with your watch (Pairing Your Wireless Sensors).
For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile), and set your maximum heart rate (Setting Your Heart Rate Zones). The estimate may seem inaccurate at first. The watch requires a few runs to learn about your running performance. You can disable VO2 max. recording for ultra run and trail run activities if you do not want those run types to affect your VO2 max. estimate (Activities and App Settings).
- Start a running activity.
- Run for at least 10 minutes outdoors.
- After your run, select Save.
- Press UP or DOWN to scroll through the performance measurements.
Getting Your VO2 Max. Estimate for Cycling
This feature requires a power meter and wrist-based heart rate or a compatible chest heart rate monitor. The power meter must be paired with your watch (Pairing Your Wireless Sensors). If you are using a chest heart rate monitor, you must put it on and pair it with your watch.
For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile) and set your maximum heart rate (Setting Your Heart Rate Zones). The estimate may seem inaccurate at first. The watch requires a few rides to learn about your cycling performance.
- Start a cycling activity.
- Ride at a steady, high intensity for at least 20 minutes.
- After your ride, select Save.
- Press UP or DOWN to scroll through the performance measurements.
Viewing Your Predicted Race Times
For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile), and set your maximum heart rate (Setting Your Heart Rate Zones).
Your watch uses the VO2 max. estimate and your training history to provide a target race time (About VO2 Max. Estimates). The watch analyzes several weeks of your training data to refine the race time estimates.
- From the watch face, press UP or DOWN to view the performance glance.
- Press GPS to view glance details.
- Press UP or DOWN to view a predicted race time.
- Press GPS to view predictions for other distances.
NOTE: The predictions may seem inaccurate at first. The watch requires a few runs to learn about your running performance.
Your watch analyzes your wrist heart rate readings while you are sleeping to determine your heart rate variability (HRV). Training, physical activity, sleep, nutrition, and healthy habits all impact your heart rate variability. HRV values can vary widely based on gender, age, and fitness level. A balanced HRV status may indicate positive signs of health such as good training and recovery balance, greater cardiovascular fitness, and resilience to stress. An unbalanced or poor status may be a sign of fatigue, greater recovery needs, or increased stress. For best results, you should wear the watch while sleeping. The watch requires three weeks of consistent sleep data to display your heart rate variability status.
|
Status |
Description |
|
Balanced |
Your seven-day average HRV is within your baseline range. |
|
Unbalanced |
Your seven-day average HRV is above or below your baseline range. |
|
Low |
Your seven-day average HRV is well below your baseline range. |
|
Poor |
Your HRV values are averaging well below the normal range for your age. |
You can sync your watch with your Garmin Connect account to view your current heart rate variability status, trends, and educational feedback.